Mobility-Doc

Mobility, Functional Training
Coach
Team Mobility-Doc

Our Knee Bulletproof program is for the active person who want’s to make it so that their knees never hurt again. Each week contains 7 days of programing. You will have 3 unique days of knee focused mobility and strength priming work for your knees that will take about 20 minutes, and then 4 days of a 10 minute recovery primer. 

Features
7 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
All you need is a light weight. A kettlebell or dumbbell would work. Many of you might not even need to use weight at all. About 90% of this program is bodyweight. 
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Sample Week
Week 1 of 4-week program
Sunday
MDRx Knee Extension

A

FMS Active Straight Leg Raise

1 x 6

B1

Brettzel 1.0 (quad stretch)

4 x 30

B2

Quad Sets

4 x 10

B3

Step-Ups

4 x 10

C

FMS Active Straight Leg Raise

1 x 6

Monday
10 minute Knee Recovery

A1

Foam Roll Quad (MoveRight)

3 x 60

A2

Dynamic Runners Hamstring stretch

3 x 20

A3

Couch Stretch (Hip Flexors)

3 x 60

Tuesday
MDRx Knee Level Changing

A

Inline Lunge FMS

1 x 6

B1

Couch Stretch (Hip Flexors)

4 x 60

B2

Single Leg Bridge W/ Elevated Feet

4 x 10

B3

Cossack Squat -MD

4 x 10

C

Inline Lunge FMS

1 x 6

Wednesday
10 minute Knee Recovery

A1

Foam Roll Quad (MoveRight)

3 x 60

A2

Dynamic Runners Hamstring stretch

3 x 20

A3

Couch Stretch (Hip Flexors)

3 x 60

Thursday
Rotation +

A

SFMA Rotation

1 x 6

B1

Brettzel 2.0

4 x 60

B2

Fire Hydrant

4 x 20

B3

Single Leg Box Squat

4 x 20

C

SFMA Rotation

1 x 6

Friday
10 minute Knee Recovery

A1

Foam Roll Quad (MoveRight)

3 x 60

A2

Dynamic Runners Hamstring stretch

3 x 20

A3

Couch Stretch (Hip Flexors)

3 x 60

Saturday
10 minute Knee Recovery

A1

Foam Roll Quad (MoveRight)

3 x 60

A2

Dynamic Runners Hamstring stretch

3 x 20

A3

Couch Stretch (Hip Flexors)

3 x 60

Coach
coach-avatar Team Mobility-Doc

Drs. John and Chloe are the proud co-owners of Mobility-Doc. Happily married, they routinely assist everyone from professional athletes to weekend warriors who never want to stop doing what they love.

MDRx Knee Bulletproof Program